Module 11

Question 1

List the dietary principles for obesity management

Answer 1

- Hypocaloric
- Foundational nutritional principles: balanced, adequate, variety, lots of plants, less processed foods, more whole foods
- Food skills: Cooking, shopping, reading nutritional labels, monitoring
- Satiety-promoting foods:
- Protein, fibre, volume
- Lower in refined carbohydrates

Question 2

Why is protein good for dietary management of obesity?

Answer 2

• Filling
• High thermic affect
• Amino acids may also play an important role in the metabolism of lipids and carbohydrates, further promoting an energy deficit.

Question 3

What are some foods to avoid for obesity management?

Answer 3

• Ultra-processed food
• Sugar sweetened drinks

Question 4

What are the components of “Intuitive Eating”?

Answer 4

1. Reject diet mentality
2. Honour your hunger
3. Make Peace with Food
4. Challenge the food police
5. Discover the satisfaction factor
6. Feel your fullness
7. Cope with your emotions with kindness
8. Respect your body
9. Movement – feel the difference
10. Honour your health – Gentle nutrition

Question 5

What are the ACSM guidelines for physical activity?

Answer 5

150 min/week ⇒ maintain + improve health

150-250 min/week ⇒ prevents weight gain

> 250 min/week ⇒ promotes clinically significant weight loss

200 - 300 min/week ⇒ prevents weight gain after weight loss

Question 6

What are some recommendations for physical activity for obesity management?

Answer 6

• Individualization
• Choice
• Modification based on ability
• Social component (or not!)
• Start where a person is
• Focus on enjoyment
• Focus on habit
• Behaviour strategies
• Time management
• Values-based and/or goal based

Question 7

What is OARS in motivational interviewing?

Answer 7

O - open-ended questions

A - affirmations

R - reflections

S - sumarizing

Question 8

What are the 5 principles of motivational interviewing?

Answer 8

Remember READS:
1. Roll with resistance
2. Express empathy
3. Avoid argumentation, confrontation
4. Develop discrepancy
5. Support self-efficacy

Question 9

What is the aim of a motivational interviewing session?

Answer 9

• Elicit change talk or motivational statements
• Focus on the health-related behavior
• Provide information if appropriate

Question 10

What is the focus of behaviour change models for obesity?

Answer 10

• Goal setting
• Perceived benefits/risk
• Readiness for change
• Different things needed at different time points
• Self-monitoring
• Stimulus control
• Environmental Cueing

Question 11

What is cognitive behavioural therapy?

Answer 11

• trying to control thoughts, feelings, sensations
• Identify negative/limiting thoughts/beliefs
• Reframe/reshape inaccurate thinking

Question 12

What are some things you can do to practice mindful eating?

Answer 12

• Save the best for last
• Cook and eat in a good mood
• Drink lots of water
• No multitasking
• Don’t hurry
• Sit at a real table